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Instructions
- Grab the pull-up bar with a wide overhand grip.
- Hang with arms fully extended and torso upright.
- Pull your body upward, directing the bar behind the head.
- Pause briefly when the bar reaches neck level.
- Lower slowly to the starting position with control.
Technical tips
- Keep your core tight and back straight throughout the movement.
- Avoid excessive swinging or jerking.
- Do not force your neck forward to clear the bar.
- Use a grip slightly wider than shoulder-width for proper activation.
Breathing tips
- Inhale deeply before pulling up.
- Exhale as you pull your body upward.
- Inhale as you lower yourself under control.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Neck problems or cervical spine issues
- Elbow tendinitis
Description
The Wide-Grip Rear Pull-Up, also known as the behind-the-neck pull-up, is an advanced bodyweight exercise designed to build upper body strength and muscular development. Unlike the standard pull-up, this variation requires pulling the bar behind the head, which increases the demand on the lats, rhomboids, and rear deltoids. It also heavily engages the biceps, forearms, and stabilizing muscles in the shoulders and core. By using a wider grip, the exercise emphasizes the outer portion of the back, creating a broader V-taper appearance. This movement not only develops pulling power but also improves grip strength and overall upper body control. The Wide-Grip Rear Pull-Up is commonly practiced in bodybuilding, calisthenics, and functional training to achieve a more defined and powerful upper body. Due to its advanced nature, it is recommended for individuals who already have a solid foundation in standard pull-ups and shoulder mobility. When performed correctly, it can be a valuable addition to a strength training routine, promoting muscle growth, balance, and upper body endurance.